today's workout

[dan]

check out what we did in practice today:

www.usatf.org/routes/view.asp?rID=109280

i ran 33:42 for the route, which was 18 seconds faster than I ran for a flat course of the same distance at the end of november in lock haven- how exciting is that?

we followed it up with 4x200m striders in 30, 29, 29, 28 so it was a great workout....

P.S. i saw the Gourley loop (Justin) and also the Hawkeye's Lunchtime Loop (Jaron) and i was so excited- i am so amazed how you can do satellite imagery and map out those things so accurately!

home in a few days, will try to be in touch again with those who care......many runs to be done i think! DAN

[Justin]

Dan,

That's similar to our classic 10k tempo loop, I think Coach Deb made that one her first couple months on campus, probably September 1997. I always loved that workout, there's that one big climb at about mile 3, then that out and back in the cul-de-sac, but then from there on in it's fast.

The difference between that one and the old one was ours started at the same place your did, but we went the opposite direction out to the Mountain Dr and turned right and went up to Seidersville Rd and took another right and then ran to Creek, then did the loop you guys do without the cul-de-sac for the 10k tempo. The hill was later for us, but Seidersville Rd is a gradual downhill where we could pick up some good time. Coach had multiple tempo courses around the same place, like a 3, 3.5, 4, 4.5, 5, and 10k.

Anyway, great workout, that shows a lot of aerobic power for you right now, definitely a good base for outdoor.

I love the USATF map site, it put a couple good runs up around Cumberland too.